The In’s and Out’s of Oly Shoes – Part 2
December 13, 2013
Sunday, 12/15/13
December 14, 2013


1 x 10 Ankle Circles/direction, 10 Wrist Circles/direction, 10 Arm Circles/direction
2 x 10 PVC Dislocates, 10 PVC OHS + Sotts Press, 10 Bird-Dog Push-Ups, 5 Jump Squats

Prep 1
As a class, perform 3-4 reps each of the Burgener Warm-Up mvmts w/ PVC

  1. Hang Position, Jump & Shrug
  2. Hang Position, Jump & Pull
  3. Snatch Grip Push Jerk
  4. Snatch Balance

Prep 2
3 x 2 Low Hang Power Snatch
– low hang starts just below the knee; SLOW over the knees, then forceful extension pulling the bar into the hips

30min to work up to a 1rm Snatch
– as many attempts as you like; have a coach watch your 1rm attempt
– If you finish before time is up, cut back to 50% of your new 1RM, and complete 10-15 more reps of hang power snatch, working on speed

30 Hanging Leg Raises in as few sets as possible (No Swinging!)*
– perform 10 side-bridge stars (5/side) every time you come off the bars
* scale down to 50 Hanging Knee Raise, & 10 side bridges (5/side) with feet on a 45# bumper plate
* scale up by adding small DBs (10# or less), held between the ankles (No Swinging!)


  1. Scott F says:

    Best of luck everyone today. There in spirit

  2. Dray says:

    I wasn’t looking forward to a one rep max day after a week of poor sleep, worse eating and no movement (especially Friday with half the day on a plane) but I did successfully hit a PR at 115# (previous 105#) so that’s a success! We’ll see how tomorrow goes…

    There seemed to be a lot of posts for a few days then it has dropped off significantly this week so not only was I jealous of the workouts (play time on rings is my favorite) but no one entertained me during the day. I expect more from you all!

  3. Vin F. says:

    I was looking forward to this workout as I had never tried a 1 rep max snatch before and this is one of the lifts where my comfort level is just not where I’d like it to be.

    Had a good team of Richard, Dray and Will and I think that helped me get to a PR of 120# (previous was 105#). Tried 2x for 125# and got oh so close but it wasn’t in the cards today.

    Coach Tom did point out some little flaws I had in my 125# attempts (which I thought I had fixed with some help from Coach Ben last week) so I will try to remember Coach Tom’s advice for next time.

  4. Inge says:

    I was so happy when I left the gym today after a big PR thanks to amazing coaching – I can’t believe how much I have learned over the last four months!
    After finishing the 1rep max work we did a few sets with light weight. It was great to be able to work on the technical things that I am struggling with, with a much lighter weight. Both Steph and Chris (always telling me the same things so they are probably right…) told me that my arms were too straight and tense which resulted in the bar coming too far away from my body. Trying to correct this and doing 1rep max at the same time is not easy so it was great to spend some time working on that after with the lighter weight.

  5. Abbey S says:

    Today was good! I was working with a great team of myself, Tammy, and Mackenzie. It’s always helpful when the people you’re working with are supportive, so thanks ladies! Just like Inge said it is amazing how much I feel like i have learned from Tom and Chris. Things are really starting to click, I just need my body to start being stupid. My previous 1RM was either 73 or 78#, and today I hit 83#. I really need to not be such a spazz and then I would probably be able to go even heavier.